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Mindfulness off the Mat list)
Two of the eight-step yoga path known as “ashtanga” yoga include
dharana (concentration of the mind) and pratyahara (withdrawal of
the senses). It is believed that these two steps are key elements in the
meditative process, and yoga purists are sometimes critical of meditation
techniques which focus solely on creative visualization and/or observation
of external surroundings. Their interpretation is that true meditation must
involve a complete and total disengagement from awareness of the “physical
world,” and that observing or visualizing nature is therefore a distraction
from this process. Ultimately, I’m of the mind that meditation is highly
personal and individualized; some people thrive with visualization and
mindfulness observation techniques; others prefer the simplicity of dharana
and pratyahara. I myself enjoy a harmonious combination of both. Here’s an
example: Take a short walk in a natural area, allowing your senses to be
bathed by details that are often muddled by our daily stresses, i.e., the
colors of foliage, the movement of grasses in the wind, the rustling sounds
of leaves, the earthy fragrances. When you feel ready to move on, find a
place to sit, close your eyes, and visualize a calming, blank space. Focus
on this blank space whenever thoughts begin to emerge. Feel the movement of
your breath in and out, but otherwise, reduce the “volume” of your
observations. Retreat within this safe, quiet place, where literally nothing
happens. You simply are. Remain in this state for as long or as short a time
as you wish. Voila! You’ve now captured the best of both worlds!Õ
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